How to Do Donkey Kick

Learn how to do the Donkey Kick with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

glutes, hamstrings, core

How to do it: step by step

1. Start on all fours with hands under shoulders and knees under hips.
2. Brace your core to keep your back flat.
3. Keeping your right knee bent at 90 degrees, press your right heel toward the ceiling.
4. Lift until your thigh is about parallel to the floor.
5. Squeeze your glute at the top for one second.
6. Lower slowly without touching the floor, then repeat before switching sides.

Tips

• Do not arch your lower back to lift the leg higher.
• Add an ankle weight or resistance band for more challenge.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Donkey Kick work?

The Donkey Kick mainly works the glutes, hamstrings, core.

How many reps of the Donkey Kick should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Donkey Kick good for beginners?

Yes. The Donkey Kick is beginner friendly, so start with light effort and focus on form before adding reps.